Inflammation Reduction Routine for Energy, Sleep, and Recovery: 14 to 28 Day Protocol
Overview
For people with sore mornings, foggy energy, or sleep that never feels restorative. This 14 to 28 day routine trims common dietary irritants, adds short daily movement, and protects sleep timing. Many users track hs-CRP over time as an objective lens on progress.
What the Inflammation Reduction Routine is and how it works
A time bound plan that reduces inflammatory load from food quality, late eating, alcohol, and sleep loss, while adding steady activity and recovery anchors. Protein anchored meals with plants and healthy fats calm swings. Short walks after meals improve glucose handling. Dim evenings and a fixed wake time support overnight repair.
What you may notice when you follow this routine
Fewer energy dips and clearer mornings
Calmer joints and less background soreness
Better sleep onset and depth
More even mood and easier appetite control
How to follow the Inflammation Reduction Routine
Baseline 3 days
Log meals, alcohol, sleep, caffeine timing, and steps.
Identify frequent triggers such as ultra processed snacks, large fried portions, very late heavy dinners.
Active phase 14 to 28 days
Meals build each meal around protein, plenty of colorful plants, quality carbs, and olive oil, nuts, avocado, or fish.
Trim for this block limit ultra processed foods, deep fried meals, large added sugar loads, and weeknight alcohol.
Timing front load calories earlier in the day, finish dinner 2 to 3 hours before bed.
Movement take a 10 minute easy walk within 60 to 90 minutes after main meals, add 2 to 3 Zone 2 sessions weekly, 30 to 45 minutes at conversational pace.
Sleep fixed wake time, morning light in the first hour, caffeine cutoff at least 8 hours before bed, 30 to 60 minute wind down with lamps not overheads.
Hydration water steady through the day, add electrolytes on hot or long days.
Maintenance and repeat
Keep protein anchored meals, one post meal walk daily, and lamp only evenings.
Re run a strict 2 week block after travel, holidays, or stressful seasons.
Safety notes and who should be careful
Seek medical input first for red flags like unexplained weight loss, fever, chest pain, persistent swollen joints, or suspected autoimmune disease.
People with diabetes on medication or insulin, pregnancy, eating disorder history, or major chronic illness should personalize timing and volume with a clinician.
Do not stack hard HIIT, deep caloric deficit, sauna, and cold on the same day when underslept, total stress load matters.
If dizziness, palpitations, or mood worsens, scale back, eat, hydrate, and review the plan with a professional.
The Inflammation Reduction Routine in one view
For two to four weeks, eat protein forward meals with plants and healthy fats, cut ultra processed and late heavy dinners, take a 10 minute walk after meals, hold two or three easy cardio sessions weekly, and protect evening light and caffeine timing. Most people feel steadier energy and joints within this window. Keep the simple anchors long term and use labs and clinician guidance to personalize next steps.
